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Horned melon vs. Provolone — In-Depth Nutrition Comparison

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What are the main differences between horned melon and provolone?

  • Horned melon is richer in iron and vitamin C, yet provolone is richer in calcium, phosphorus, zinc, vitamin B2, vitamin A, and vitamin B5.
  • Provolone's daily need coverage for calcium is 74% higher.
  • Horned melon contains less sodium.
  • Provolone has a lower glycemic index than horned melon.

We used Horned melon (Kiwano) and Cheese, provolone types in this comparison.

Infographic

Horned melon vs Provolone infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +42.9%
Contains more IronIron +117.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +290%
Contains more CalciumCalcium +5715.4%
Contains more PotassiumPotassium +12.2%
Contains more CopperCopper +30%
Contains more ZincZinc +572.9%
Contains more PhosphorusPhosphorus +1240.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +31.6%
Contains more Vitamin B3Vitamin B3 +262.2%
Contains more Vitamin AVitamin A +3271.4%
Contains more Vitamin B2Vitamin B2 +2040%
Contains more Vitamin B5Vitamin B5 +160.1%
Contains more Vitamin B6Vitamin B6 +15.9%
Contains more FolateFolate +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +253.3%
Contains more WaterWater +117.3%
Contains more ProteinProtein +1337.1%
Contains more FatsFats +2012.7%
Contains more OtherOther +995.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Horned melon Provolone
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Horned melon Provolone DV% diff.
Saturated fat 17.078g 78%
Calcium 13mg 756mg 74%
Phosphorus 37mg 496mg 66%
Vitamin B12 1.46µg 61%
Protein 1.78g 25.58g 48%
Fats 1.26g 26.62g 39%
Sodium 2mg 876mg 38%
Selenium 14.5µg 26%
Zinc 0.48mg 3.23mg 25%
Vitamin A 7µg 236µg 25%
Vitamin B2 0.015mg 0.321mg 24%
Cholesterol 69mg 23%
Monounsaturated fat 7.393g 18%
Calories 44kcal 351kcal 15%
Iron 1.13mg 0.52mg 8%
Vitamin C 5.3mg 0mg 6%
Vitamin B5 0.183mg 0.476mg 6%
Polyunsaturated fat 0.769g 5%
Vitamin D 0.5µg 3%
Magnesium 40mg 28mg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin B3 0.565mg 0.156mg 3%
Vitamin K 2.2µg 2%
Carbs 7.56g 2.14g 2%
Vitamin E 0.23mg 2%
Folate 3µg 10µg 2%
Copper 0.02mg 0.026mg 1%
Vitamin B6 0.063mg 0.073mg 1%
Vitamin B1 0.025mg 0.019mg 1%
Manganese 0.039mg 0.01mg 1%
Net carbs 7.56g 2.14g N/A
Potassium 123mg 138mg 0%
Sugar 0.56g N/A
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Provolone
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Horned melon
32%
Provolone
Minerals Daily Need Coverage Score
13%
Horned melon
78%
Provolone

Comparison summary

Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 874mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 17.078g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1.1)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.